Quinoa groats: beneficial properties and harm, tips on cooking and drinking

Proponents of vegetarianism and healthy eating try to include in your diet a variety of healthy cereals, which are particularly nutritious. Quinoa, cultivated by the inhabitants of South America, was no exception. European and American cuisines use this cereal as a side dish, ideally combined with meat and vegetable ingredients.

Quinoa, quinha, rice quinoa, Peruvian rice - all these are the names of the same South American cereal - quinoa. It is a very ancient product that people began to use as food. Even at the time of the Inca, cereal grains were considered golden, possessing the ability to endow warriors with strength and courage.

According to legend, quinoa seeds were planted by the Inca emperor himself, and not with the usual tools, but with gold. Ruthless and cruel conquistadors who conquered the lands of the people of the Incas, tried to convert them to Christianity. For this reason, they were forced to plant wheat instead of kinwa, which they literally worshiped and used for various religious rituals.

Such an amazing cereal crop grows on the Andes mountainside near Lake Titicaca. This territory is very poor land, and climatic conditions are very harsh, but this does not affect the yield of kinwa.

The plant is quite unpretentious in growing. For its exceptional nutritional value, such countries as Bolivia, Peru, Chile, and Ecuador began to cultivate in cultivation. The South American climate is best suited for the cultivation of this cereal. In addition, successful results are noted on the lands of Tibet and the Himalayas, on the seashores and in the tropical jungle.

Plant culture grows to a height of about 4 meters. Stems are marked by medium hardness and a greenish tint. In size, quinoa leaves are large, slightly rounded. Inflorescences look like a big brush. Surprisingly, kinva seeds are considered fruit, although they resemble, rather, flattened buckwheat grains.

To date, more than a hundred varieties of the so-called rice quinoa have been bred, but only three are used for industrial purposes. Each of them differs only in color attribute - cream, red and black. In terms of nutritional value and utility, they are exactly the same.

For residents of South America, kinwa is still a valuable source of health and longevity. Indian tribes could not imagine their diet without this culture, which was more popular than nutritious corn and potatoes.

During times of drought and famine, these pseudo-grains literally saved the lives of local residents, because they did not respond to weather changes.

On average, 100 g of dry product contains 370 kcal, boiled grits - only 120. Quinoa grains contain 14.1 g of proteins, 6 g of fat, 57 g of carbohydrates, and also 13.2 g of water, 7 g of fiber, 2, 3 g of ash.

Surprisingly, kinwa is the most high-calorie grain, in contrast to common buckwheat, corn, millet, rice. And it is also rich in vegetable protein, whose content overtakes other popular cereals. That is why for the Inca tribe he was considered a unique source of energy and strength.

In favor of this type of plant is not inferior to important foods. - Milk, bread, potatoes, eggs, fish, even some meats.

To well present the wealth of "golden grains", it is necessary to describe their chemical composition, which includes vitamins:

• B4 (choline);
• C (ascorbic acid);
• E (tocopherol);
• A (beta carotene);
• B1 (thiamine);
• B2 (riboflavin);
• B3 (niacin);
• B5 (pantothenic acid);
• B6 (pyridoxine);
• B9 (folic acid);
• PP.

And trace elements:

• potassium;
• phosphorus;
• calcium;
• sodium;
• magnesium;
• iron;
• manganese;
• copper;
• zinc;
• selenium;
• arginine;
• leucine;
• tryptophan;
• valine;
• aglycine;
• alanine;
• tyrosine;
• glutamic acid.

High indicators of valuable elements in the kernel of the grain indicate the exceptional benefits of this product. Regular consumption of boiled cereals has a beneficial effect on the body. Residents of South American countries still use quinoa in their traditional cuisines. The advantage is the fact that the dishes from this plant are very nutritious, so the feeling of satiety from them remains for a long time.

The high content of vegetable protein is highly valued by athletes and people with an active lifestyle. Quinoa is an ideal protein and vitamin source for those who refuse animal products.

The main useful properties of "golden" cereals are:

• launch of all metabolic processes;
• strengthening the protective functions of the immune system;
• strengthening the walls of blood vessels and the heart;
• stabilization of normal blood cholesterol;
• ensuring the strength of bone tissue and teeth;
• the risk of blood clots is minimized;
• premature endeavor is suspended;
• the chair is regulated;
• calcium absorption is much faster and easier;
• strengthens the cardiovascular system;
• it prevents hypertension and does not cause an increase in blood sugar levels;

• improves the condition of the nervous system;
• prevents the development of anemia by increasing hemoglobin;
• adjusts the work of the digestive organs;
• due to its cleansing action it removes toxins, toxins and excess fluid from the body;
• reduces the risk of atherosclerosis;
• improves brain concentration;
• correct use allows you to lose weight;
• It has a restorative effect after diseases, injuries, injuries, operations;
• normalizes the pancreas;
• has a choleretic effect;

• improves the condition of the skin and hair, nail plates;
• affects the respiratory organs;
• stimulates the brain;
• helps to form red blood cells in the right amount;
• raises the general tone;
• restores muscle and nerve tissue;
• accelerates the regeneration of the skin;
• maintains internal hydrobalance;
• normalizes blood formation, metabolism;
• reduces headache, migraine;
• low allergenicity due to the lack of gluten.

All the benefits of gold grains will be preserved only if the correct conditions for its storage are observed. For this use cans with lockable lids. Immediately after opening the package, pour the cereal into the prepared container.

The benefits of herbal products are quite high. According to many doctors, there are still a number of contraindications for its use in food.

• Individual intolerance.
• Increased gas formation.
• Kidney disease and gout.
• The risk of kidney stones, metabolic disorders in case of overeating and excessive consumption.
• Pregnant and lactating women should be wary of this cereal. Before use, consult a doctor.
• Poorly washed grains become toxic to the body. Before cooking it is necessary to thoroughly clean the cereal.

To show their excellent taste and exceptional benefits of quinoa can only as a result of proper preparation. No less important is the daily rate of eaten cereals. The fact is that excessive use or too large portions, firstly, will lead to a set of extra pounds, secondly, will cause the appearance of urolithiasis.

Nutritionists recommend alternating Peruvian rice with other grains or legumes. In addition, it is necessary to reduce the number of applications to 3 times a week. An adult portion of cereal should contain no more than 80 grams. For a child's diet will be enough 30 grams.

On the shelves of shops found red, black and white (or cream) kinva. Recently, manufacturers prefer to mix varieties, selling cereal assorted from different color grains. Remember, the taste and benefits of them are completely identical.

Pay special attention to the shelf life - in rice quinoa it is equal to 1 year. In a dry cool place, cereals are able to retain all the benefits of grain for this period.

Boiled grits as a garnish go well with butter, spices and herbs, vegetables. As a dessert or morning dish, it is well digested with honey, nuts, berries and fruits.

White cereal is suitable for making soups, black and red are added to salads.

Some ethnic cuisines use ground flour in the recipe for bread, pasta and other pastries.

A future mother can include porridge from this cereal in her daily ration, provided she tried it before pregnancy. So, in the I and II trimesters it is allowed to use quinoa as a first, second dish, adding to any vegetable. Reception frequency - no more than 3 times a week.

The vegetable product is very well absorbed and is able to fill in the missing vitamins and macronutrients in a woman’s body.

As you know, a high content of fiber contributes to gas and stomach pain. Therefore, in the third trimester it is necessary to reduce the methods and portions of cereals to 50 grams. The best time of consumption is the first half of the day.

Due to the rich chemical composition, kinwa is very useful for lactating women. Nutritious foods affect the quality and quantity of breast milk.

In the first month after birth, it is not allowed to include cereal in the diet. When the baby is 1 month old, you can gradually introduce the product. After the first use, it is necessary to follow the reaction of the infant. In the absence of allergies and other side effects, 100 g servings are allowed no more than 3 times a week.

Doctors recommend to use kinwa in stewed, baked and boiled form, light soups based on it. Be sure to add it with vegetables, a small piece of butter. Four times a week will be enough.

Despite the high calorie content of the product, Peruvian rice can help get rid of extra pounds. To do this, try to follow some rules.

• Observe the volume of the eaten portion - no more than 120 grams per day.
• The frequency of admission - 2 times a week.
• Alternate the cereal with beans and other cereals.
• The preferred option would be boiled in water porridge or in the composition of vegetable broth.
• Avoid combining it with meat ingredients. Animal protein with vegetable is poorly digested.

World cuisines use such universal grits as quinoa, mainly as a side dish. Cooked porridge on the water is ideally combined with vegetables, meat and fish products, herbs and spices. It is considered necessary to sprinkle it with olive oil. So the croup will reveal all its taste qualities.

In addition to the first dishes, there are recipes for cooking puddings, muffins, pastries with various fillings.

For children of any age, sweet porridge is perfect for breakfast, with added fruits and berries.

Cooking porridge, which will appeal to both adults and children, is completely easy. The main thing is to follow the three golden rules.

• Before cooking, thoroughly rinse the cereal in a large amount of clean water. Do not forget to mix it with your hands. In this way you will wash away those substances that spoil the taste of the cooked dish.
• Adhere to the proportion - for 1 cup of peeled cereals there is 1, 5 cups of liquid. Cooking time - no more than 15 minutes. It should be cooked only on low heat, with the lid closed. Overcooked quinoa will become very sticky and shapeless.
• Be sure to mix the cooked cereal - so the porridge will turn out crumbly.

Quinoa is a unique product that benefits adults and children. Its valuable chemical composition is able to fill all the missing elements, as well as relieve some ailments.

On the beneficial properties of quinoa, see the following video.